C. Accumulate 5min in FLR (every drop do 15 abmat sit ups)
* The second cycle of the rep scheme should all be heavier than the first.

Competition:

A. Every 2:30 for Six Sets Clean and Jerk 1 Rep Starting at 60% Try and PR (if you fail an attempt do not add weight, take one more shot at getting the weight, if you fail a second time, terminate your workout) I would do 60%, 70%, 85%, 90%, 95%, 100+%.